Help with arthrosis: 8 simple exercises for fingers and palms
According to statistics, almost 80% of the world's inhabitants suffer from arthrosis. This disease is characterized by the gradual destruction of the cartilage tissue lining the inner surfaces of the joints. It is especially unpleasant that the disease often affects young people: starting from the age of 30, the likelihood of developing pathology steadily increases.
Arthrosis is manifested by pain, swelling, periodic inflammation of the joints, limitation of their mobility. Patients partially lose their ability to work, their quality of life is significantly reduced. The disease requires the administration of pain relievers and anti-inflammatory drugs, chondroprotectors (agents that promote the regeneration of cartilage tissue). With an exacerbation, patients receive hormonal corticosteroids. Outside of exacerbation, patients suffering from arthrosis are shown courses of physiotherapeutic procedures, massage and spa treatment.
In most cases, arthrosis affects the joints of the hands. The set of exercises with which we want to acquaint the readers, of course, does not completely eliminate the problem, but it helps to maintain joints in working order and reduces the likelihood of exacerbations.
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Fist
Stretch your palms sharply, extending your fingers as much as possible. Clench your fists, placing your thumbs on top, maintain this position for 30-60 seconds. The exercise shouldn't hurt. Repeat the movement at least 4 times for each hand.
Stretching
Place your hand on a flat surface, palm down. Gently straighten your fingers, being careful not to strain your joints. Hold the position for a minute, then relax your palm. Repeat at least 5 times for each hand.
Claws
Turn your hand with the palm facing you. Bend your fingers so that the pad of each of them rests on the base (the hand is like a paw with spread claws). Hold for 30-60 seconds, then straighten your fingers. Repeat the exercise with each arm at least 4 times.
Grasp
This exercise requires a ball that is half deflated, a loose ball of thread, or a small soft toy. Take the object in your hand, trying to squeeze it as tightly as possible. Hold for 10-15 seconds, then release. Repeat 10 times for each hand.
During the period of remission, exercise can be performed 2-3 times a week (with an interval of at least 48 hours). You cannot do it in cases where there is an exacerbation of inflammation of the joints of the thumbs.
Pinches
Briskly clamp the edge of the soft ball between your thumb and any other finger (can be done for all fingers in turn). Hold for a minute and release. Repeat 10-15 times with each hand.
For this exercise, the same restrictions apply as for the Grasp exercise.
Raising fingers
Place your palm on the table, pressing the center of the palm firmly against the surface. Lift your fingers alternately, trying to move their ends away from the table as high as possible. You can lift all your fingers at the same time. Repeat 10-12 times for each hand.
Touch
Raise your hand with the palm facing you and straighten your wrist. Alternately touch the pads of each of the others with your thumb so that, closing, they form even circles. Hold each position for at least 30 seconds. Repeat 4 times for each hand.
Thumb training
The following exercises have been developed specifically to improve the mobility of the thumbs:
- Place the elastic on your hand so that it is at the level of the thumb joint. Place your palm on a horizontal surface. Tilt your thumb to the side as much as possible and hold for at least 30 seconds while stretching the elastic. Perform the movement 10 times with each hand;
- raise your hand with the palm facing you. Pull your thumb back, and then bend it so that the pad touches the base of your little finger. Hold in this position for 30-60 seconds. Repeat 4 times with each hand;
- starting position - palm in front of you. Bend your thumb so that the tip touches the base of your index finger and hold it for at least 30 seconds. Repeat 4 times with each hand.
This complex should also not be performed more often 2-3 times a week or during an exacerbation of the inflammatory process in the joints of the thumbs.
All of the exercises described improve the flexibility and mobility of the fingers and reduce pain. Their implementation helps to better cope with everyday tasks, which are usually difficult for patients with arthrosis.
For patients suffering from stiffness and pain in the joints of the fingers, it is often recommended to do handicrafts associated with the need to hold small objects in their hands (embroidery, scrapbooking, quilting, etc.). Modeling from plasticine or art clay is of great benefit.
Physiotherapy exercises in any case should be coordinated with the attending physician. He must assess the characteristics of the patient's condition and individually select a set of exercises, their frequency and intensity.
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Maria Kulkes Medical journalist About the author
Education: First Moscow State Medical University named after I. M. Sechenov, specialty "General Medicine".
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